Food for Energy Tips

Many individuals struggle with a lack of energy at different points throughout the day. Some may experience it all day whilst others may hit a slump just of an afternoon. There is no set diet or food that will guarantee a fix for your low energy levels. There is however particular nutrients and types of food that will definitely help! So you should take a look at your diet to see if you are receiving enough of these.

Food for energy

Iron

The first step is to ensure you do not have an underlying iron deficiency. Iron deficiency anaemia is particularly common in young women due to monthly blood loss and low iron intake. One of the main presenting symptoms is fatigue. The best sources of iron are:

Omega 3 fatty acids

Omega 3 fatty acids play a crucial role in brain function. In fact, omega 3 DHA is the most predominant fat in our brain! This nutrient is essential for our bodies yet it must come from dietary means – we cannot make omega 3 fatty acids ourselves. Good sources include:

Oily fish (such as: salmon,sardines,mackerel) and seafood

Lean meat

Omega 3 fortified products

It is also found in flaxseed, canola oil, soybean oil and walnuts but in a simpler form.

Protein

Lean forms of protein should be included as part of a healthy diet. They are more satiating which means they generally fill you up for longer and help make you feel more satisfied.

Water

Organs need water in order to function efficiently, especially the brain, kidneys and skin. Without adequate water, it is no surprise that we feel more tired. As a guide, aim for at least 2L per day. This will increase depending on factors such as level of activity and temperature.

Glycaemic Index

The Glycaemic Index (GI) can indicate the quality of energy you will receive from eating a particular food. By choosing mostly low GI foods throughout the day, your body will have the best shot at staying energised from meal to meal. Mixing a low GI food with a higher GI food will also bring down the overall GI of the meal.

Good low GI options include wholegrain breads, dairy products, fruit, vegetables, meat, nuts and seeds. Consuming High GI foods can give you a quick boost of energy but it will quickly drop off and leave you feeling tired.

Carbohydrates

Are you getting enough carbohydrate? Carbohydrates are a fantastic source of energy but many people try to avoid them. Our brains need glucose to use as energy in order to function and carbohydrate foods are what deliver this. Therefore a lack of carbohydrate/ glucose can lead to feelings of tiredness. This is why a small amount of carbohydrate is good to have with each meal e.g. porridge at breakfast, a sandwich at lunch and corn or potato with dinner.

Contact us for results focused nutritional advice

This article was written by our dietitian Belinda Elwin who is a Dietitians Association of Australia member and Accredited Practising Dietitian and Nutritionist.

If you have questions about energy providing foods or other nutrition related issues, make an appointment. We‘ll provide you with a simple and effective routine targeted to your concerns. Contact us today.

About Belinda Elwin

Belinda is a fully Accredited Practicing Dietitian and Nutritionist who has experience working with both children and adults. She is constantly ensuring her knowledge is up to date by attending conferences, workshops and keeping on top of newly emerging evidence.

Belinda has worked within the community by conducting supermarket tours and regularly delivering presentations to schools and support groups. Additionally, she leads a healthy lifestyle program for children outside of the healthy weight range. During the week, she also works with inpatients in the public hospital system.

Belinda combines her experience and skill set to provide practical, client specific advice through dietary counselling. In particular, Belinda has a broad range of experience with weight management, diabetes, oncology, high cholesterol, malnutrition, childhood nutrition and gastrointestinal disorders. She is passionate about her career and helping others to improve their quality of life.